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Box Breathing

A simple 4-4-4-4 pattern used by Navy SEALs to stay calm under pressure.

5 minutesbeginner
Ready
Breathe In: 4sHold: 4sBreathe Out: 4sHold: 4s

How to Practice

  1. 1Sit comfortably with your back straight and feet flat on the floor.
  2. 2Breathe in slowly through your nose for 4 seconds.
  3. 3Hold your breath for 4 seconds.
  4. 4Exhale slowly through your mouth for 4 seconds.
  5. 5Hold your breath again for 4 seconds.
  6. 6Repeat for 4-5 cycles, or until you feel calmer.